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Coach Damian’s Training Tip:

Did you know that most of your training runs should be very easy? If you want to progress quickly with your training, you need to be able to recover between harder workouts. Also, you want to periodize your training plan so you don’t plateau and instead are making consistent gains. For example, if you are running 4 times a week, 3 of those runs should be at an easy, conversational pace and you should back off 1 week a month on your training.

Coach Lindsey’s Recovery Tip:

After each run, you want to make sure you consume about 200-300 calories of carbohydrate rich food. A carbohydrate:protein ration of 4:1 is ideal which you can get from a smoothie, bowl of oatmeal or banana with almond butter. Doing so will ensure your next run goes optimally.